CROSSFIT
“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans
4 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans
4 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)(135/105)
4 Burpee Box Jump Overs
At Home Variation
3 x AMRAP 5:
Buy-In: 100 Double Unders
10 Double Dumbbell Hang Power Cleans (50’s/35’s)
10 Burpees
Rest 5 Minutes Between Rounds
WHITEBOARD BRIEF
Score will be the 3 round+reps scores added together
DOUBLE UNDERS
Coming off 5-minutes of rest and with shorter window, see if you can work through bigger sets on the rope
You want to balance out getting to the barbell quickly, while also feeling like you’re ready to move the weight
POWER CLEANS
Once you’re at the barbell, we want to do whatever we can to stay moving forward
For some athletes this might mean touch-and-go sets, for some it might mean quick singles
A combination of the two can also work really well
With this option, you hold on for a max set of unbroken reps to start each set
When you hit a wall, you immediately transition to quick singles
This gets you deep into the set before going to the slower, but consistent option
BURPEE BOX JUMP OVERS
Your speed here will be dependent on how much time remains in each round
If you know you’re getting back to the barbell with plenty of time, move at a steady pace that allows you to thrive on the bar
If time is running out, move at a fast speed that allows you to squeeze out a few more reps before the 5 minutes is up
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